This Low FODMAP friendly gluten free meal plan is a great tool to help you resolve digestive issues. Learn what FODMAPS are, what foods they come from, and recipes for those who might be FODMAP sensitive. A great tool to help you resolve those unwanted digestive issues.
Hey all! I’m sure you’re wondering... “What is a FODMAP and why the heck am I posting a meal plan about it?” Oh good questions! And don’t worry, I plan on diving into both topics before we jump the the actual meal plan. Sound good?
*Disclaimer* Please note that I am not a medical or FODMAP nutritional professional. I am simply sharing my own experiences nutritional tips on this post. FODMAPS food sensitivity varies per person, so please work with a FODMAP Specialist/Nutritional professional before starting this meal plan. I list a few Specialist below! Thanks!
FODMAPs are found in the foods we eat. FODMAPs is an acronym (abbreviation) referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
- Oligosaccharides (ex: Fructans, which are in a lot of resistant starch vegetables, and Galacto-oligosaccharides)
- Disaccharides (ex: Lactose)
- Monosaccharides ( ex: high amounts of Fructose)
- (A) AND
- Polyols (such as Mannitol, Isomalt, Maltitol, Sorbitol, and even Xylitol )
I’ll get to a list of high FODMAP foods soon, but let’s sum up the definition first. Basically, FODMAPs are small chain sugars and non digestible (not easily digested) fibers that can cause to gas, discomfort (i.e bloating), diarrhea, and other IBS related symptoms. Especially if you gut is inflamed or if you have an imbalance of good/bad bacteria. I can’t believe I just used those words in meal plan post. But hey, I’m just being honest.
I know I talk a lot about resistant starches, and how they can actually help your gut heal, but that’s only if you can handle FODMAP foods first. There is no one size fits diet or way to figure it out either. It’s trial and error and I HIGHLY RECOMMEND working with a professional or Fodmap Nutritionist first. Sadly, I am not qualified (yet), just speaking from experience.
Who should try a low fodmap diet/gluten free meal plan and why?
That depends. Are you suffering from a lot of digestive discomfort and don’t know why? Even though you eat well and take all the “healthy” supplements too. Ya, you could have a little fructose intolerance (FODMAP). But as I mentioned above, it really is IMPORTANT to work with a practitioner or dietitian that specializes in this area. Kate Scarlata RD is an amazing resource and FODMAP expert! She even has a FODMAP Checklist. And EA Stewart is another great RD and resource.
Anyway, I’ll tell you my story. I think you will be able to relate in one way or another.
As many of you know, I contracted a wicked parasite in Africa, back in 2006. It made me pretty sick for years and ruined my gut. Even though I didn’t know that was the cause. Add stress and over training to the mix and things just got worse. Then I had to have reconstructive colon surgery. All this to say, when you’re gut has been through Hell and Back, it needs a lot of love. It needs a reboot of good bacteria. It needs protection (as in a stronger gut lining), and it needs to reduce inflammation. WHOA! That’s a lot to do.
Here’s the thing. I will ALWAYS need to to work on my gut health due to this nature. I wish I could say I never stress and I have perfect health. But no. No I don’t. I’m human. The key is to work on one area at a time to tackle any unwanted continual”flare ups.” Hence this Low FODMAP friendly meal plan. Low, not eliminated. Eliminating multiple food groups won’t solve any thing (for me personally). It just stresses me out more. The only ongoing elimination you will see from me is gluten, obviously.
Going back to the FODMAP friendly gluten free meal plan, the question remains. Who should (temporarily) try it?
The meal plan is best for those struggling with digestive issues, and don’t know why, despite a healthy diet. Or if you have had a digestive disorder in the past and are trying to rebuild your gut and/or manage it’s current health. If something feels “off,” it could be you’re just not digesting FODMAPS well. It typically takes 4-6 weeks to heal then properly reintroduce FODMAP FOODS.
This is why Cotter Crunch recipes are not strictly paleo or vegan or grain free. We’re all about foods that nourish and are well tolerated.
Okay, so where are these FODMAPS? Here’s list to help explain. If you are NEW to FODMAP, this Beginners’s GUIDE is also a helpful RESOURCE. I also recommend checking out MONASH University APP and Low FODMAP List. It’s constantly being updated with new research.
Examples of high-FODMAP foods
- High FRUCTOSE: High fructose corn syrup. Honey. Agave Nectar
- High Oligosaccharides and Polyols: Certain Fruit, such as stone fruit (apples, pears, peaches, pears, plums) as well as watermelon
- High FODMAP (Wheat and Vegetables): artichokes, peas, asparagus, cauliflower, mushrooms, garlic, leeks/onions. Barley, Rye, and Wheat of course.
- High LACTOSE foods – Especially milk with sugar. (ex: Skim milk, evaporated milk, condensed milk. Soft cheese, fat free/sugar yogurts, ice cream, etc.)
- High GOS (Galacto-Oligosaccharides) foods: In certain beans/legumes (baked beans, kidney beans, bortolotti beans). Chickpeas and lentils may be tolerated down the road. I was able to handle them fine after a few weeks, others may not. I would treat them as high FODMAP to begin.
- Others to consider – Cashews, Soy milk, and even honey. Also sugar alcohols (sorbitol, etc.)
Examples of low-FODMAP foods
Foods I tried to incorporate here in this meal plan. Sourced from www.shepherdworks.com.au.
- Fruit: grapes, bananas, citrus fruit, berries.
- Grains and starch: Whole grain gluten-free bread that’s low in sugar, quinoa, rice, and gluten-free oats.
- Vegetables: Peppers, carrots, cucumber, leafy greens, sprouts, green beans, tomato, zucchini, herbs, potatoes
- Dairy products: Aged cheese or hard cheese (ex: brie, cheddar, parmesan), Rice milk (Almond or coconut milk in smaller amounts) , or organic lactose free milk yogurt (in moderation)
- Others that are low FODMAP friendly – Maple Syrup, Coconut/Palm sugar, chia seed, pumpkin seeds
- Herbs and Certain Spices such as chili, fenugreek, ginger, lemongrass, mustard seeds, pepper, turmeric, chives (green top only), and saffron. Here’s an extensive FODMAP flavor list if you need it!
Meat, eggs, olive oil, poultry, ghee, and seafood are all pretty safe!
Now that I’ve talked way too much, let’s get to the low FODMAP Gluten Free Meal Plan.
These meals, snacks, and drinks are all EASY to make and are LOW FODMAP FRIENDLY.
Ex: If something calls for garlic/onion, just eliminate it from recipe. Instead of honey, use maple syrup.
PLEASE feel free to ask questions. I will do my best to point you in the right direction and/or to the right qualified person.
REMEMBER: LOW FODMAP Meal plans are not forever, just a way to “test” and reintroduce foods that cause discomfort.
*Tips for Subbing GARLIC AND ONION – Try using Garlic infused oil instead of garlic. The stem of green onion is Lower FODMAP. These are suggestions recommended to me by other professionals.
(Use maple syrup, rice protein, and oat flour)
(Use Rice milk or Organic Coconut Milk for lowest in FODMAPs)
(Use Rice Milk or Canned Organic Coconut milk for Lowest in FODMAP)
(Skip the garlic and onion)
(Skip the garlic and use stem of green onion/scallion)
(Skip the garlic and onion or reduce amount)
BONUS Dessert –> Flourless Peanut Butter Churro Cupcakes
If you’d like a full printable PDF version of this meal plan, just click here.
GROCERY LIST for this Low FODMAP meal plan:
- Squash ( Butternut, Zucchini, Yellow Squash)
- Sweet potato or golden potatoes
- Frozen berries/Banana/Oranges
- Pepper (bell peppers and spicy peppers of choice)
- Leafy greens
- Chicken or Pork for the African Stew
- Parmesan/AgedCheddar/Swiss (or Mozzarella)
- Rice Milk
- Garlic Infused Oil
STAPLES AND PANTRY ITEMS YOU WILL NEED FOR THIS LOW FODMAP MEAL PLAN AND MORE!
*NOTE* Coconut and Almond Products use in moderation or limit if testing out FODMAPS.
- canned salmon or fresh (wild caught)
- Canned tuna (wild caught)
- Gluten Free Oats
- Protein Powder (Vegan Rice Protein or Hemp Protein. You can also use Collagen or Collagen Peptides for a protein boost)
- Nuts (Avoid cashew or Pistachio)
- Maple syrup
- Coconut milk/cream/Coconut flakes (SMALL AMOUNTS for FODMAP)
- Olive Oil/Coconut oil (cold pressed)
- No sugar added canned tomatoes
- Spices/dried herbs
- Sea salt/Pepper
- Gluten Free Rice Flour Mix
Please see my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.
If you have any questions, feel free to comment or email me. Would love feed back or more ideas for future meal plans.
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